Over the past few years, carbs have gotten an unnecessarily bad rap, but there's plenty of room for bread in a heart-healthy diet. And it's a good thing, because there's nothing quite like biting into a still-warm slice of freshly baked bread; soft and chewy inside, with a slightly crisp crust.

This fragrant recipe includes pumpkin for antioxidant vitamin A and cholesterol-lowering fiber. Whole wheat flour and ground flaxseed provide even more fiber. Plus, flaxseed contributes omega-3 fatty acids that can help manage blood pressure and triglycerides.

Enjoy a slice spread with nut butter, with fresh fruit on the side and a glass of low-fat milk for a breakfast that's both hearty and good for your heart!

Heart-Healthy Pumpkin Flax Bread (Printable PDF Version)

Makes one 9x5" loaf

Ingredients

• 1 packet rapid rise yeast
• 1 teaspoon salt
• 2 cups bread flour, divided
• 3 tablespoons molasses
• 2 tablespoons canola oil
• ¾ cup water
• 1 cup canned pumpkin
• 1 ½ cups whole wheat flour
• 1 tablespoon pumpkin pie spice
• 2 tablespoons ground flaxseed

Directions

1. Combine yeast, salt, and 1 cup of bread flour in a large mixing bowl.
2. In a glass or plastic liquid measuring cup, combine molasses, oil, and water. Heat in microwave for about 1 minute or until hot to touch (about 120°F).
3. Pour liquids into mixing bowl with yeast mixture. Beat with electric mixer for 2-3 minutes on medium speed. Add pumpkin and continue beating for 1 min.
4. Using a wooden spoon, stir in by hand the remaining bread flour, whole wheat flour, pumpkin pie spice, and ground flaxseed. Stir until dough is firm.
5. Knead dough on a floured surface for 5-7 minutes until dough is smooth and elastic, using additional bread flour as needed. Form dough into a ball and transfer to a lightly oiled bowl; roll dough in the bowl to coat with oil. Cover and let rise for 40 minutes.
6. Turn dough out onto floured surface and punch down to remove excess air. Roll or pat into a 14x7" rectangle. Starting with the shorter side, roll up dough tightly. Pinch edges and ends to seal. Place in a greased 9x5" loaf pan and let rise additional 25 minutes.
7. Bake at 375°F for 30-40 minutes. Remove from pan. Let cool on rack completely before slicing.

Nutrition Facts (1/16 of loaf): Calories 140, Total Fat 2g (Saturated 0g), Cholesterol 0mg, Sodium 150mg, Total Carbohydrate 26g, Dietary Fiber 3g, Protein 4g, Vitamin A 50% DV, Vitamin C 0% DV, Calcium 0% DV, Iron 10% DV

 

Today's post was written by Leia Kedem. Leia Kedem, MS, RD, is a registered dietitian and Nutrition & Wellness Educator covering Champaign, Ford, Iroquois, and Vermilion Counties. She appears weekly on WCIA-3/WCIX-49 and is a biweekly contributor to the Champaign-Urbana News-Gazette. She also maintains Facebook and Twitter accounts where she regularly posts health tips and answers nutrition questions for free.